WARMUP: The disclaimer was our warmup
THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down.
MARY: She was not in today.
ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene bag packing, and trash pickup
COT: Shared some prayer requests
Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke đź’¨ Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.
WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey
THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:
Pain stations alternated between
And
2. Burpees (started with 2 and increased to 10 by the last stop)
MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges
Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.
Slow mosey around the perimeter of the parking lot, then circle up near COT for the following
WARMUP:
Then mosey over to the start of the WEP loop near the parking lot.
THE THANG:
5-25-250
In honor of Memorial Day (5-25) and the 250th Birthday of the United States of America
Run the WEP sidewalk loop. Start at the bathroom side so we get that nice uphill There are 11 swing stations. Run between stations. Stop at 10 of them, then do 25 reps of each of the 5 exercises at each of the 10.
At one station about halfway through we stopped to talk about the history of Memorial Day.
So mathing things out
5 exercises
25 reps each
10 stations
250 reps total of each exercise
By the time we got back around to the amphitheater it was 6am on the dot.
Simple yet effective. Repetition seems boring but doing max reps of an exercise, until it burns, builds tolerance, endurance, strength. We hit all major muscle groups. Got smoked.
MARY: no time
ANNOUNCEMENTS:
Alot going on. Read the newsletter and get involved.
COT:
Alot lifted up. Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.
Thanks for the opportunity to lead.
SYITG
Blessings
-NASA
WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog
THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20
Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops
*** Lunge walk with 28 lb block to next corner.
Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos
*** Lunge walk with 28 lb block to next corner.
Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks
*** Lunge walk with 28 lb block to next corner.
Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts
*** Lunge walk with 28 lb block to COT.
MARY:
Throughout
ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck
COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.
Ends as always with some fresh Java and 2nd F!
3.5 miles
WARMUP:
THE THANG:
Walked to the Estate lots across from Discount Tire and through Brayden and back to COT right on time
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed
WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.
THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.
Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps
Switch after each exercise.
Mosey to hill to for a Dora of the board in reverse order.
One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.
Switch after each exercise. We made it half way through the board in reverse.
MARY:
Flutters, LBCs, etc for a few minutes
ANNOUNCEMENTS: Bethel, overnight ruc
COT: prayers for family member’s health
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers
11’s – new Mike Tyson PLUS & squats
MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul